sprint training vs long runs??!

The Ultimate Boxer - Christy Halbert ph.d

Distance training and Interval training.

Distance
Running long distance promotes endurance because you are sustaining a pace over a long period of time. Distance runs for amatuer fighters should be no shorter than 1.5 miles, but no longer than 3 miles at a time. If you reach a point where you feel your distance runs are not sufficiently challanging, increase your speed or take a longer distance once a week.

Regular distance runs will provide a solid foundation on which to add sessions of interval training.

Interval Training
Running sets of sprints will improve endurance, recovery time, quickness, and explosiveness in the ring. Sprints (sometimes called 'lifts') force air into your lungs and make your heart pump large amounts of blood to muscles that are forced to rapidly and recover quickly. Sprinting can take the form of straight sprints, running stairs or sprinting hills.

Always warm up and stretch properly before and after you run distance or sprints.

 

Sample workouts - Interval Days (M, W, F)

Eg.1
Jog for 8 minutes or 1 mile.
5 x 100 Sprint (jog 100 metre to recover)
8 x 50m (jog 100 to recover)

Eg.2
Jog for 4 minutes or .5 mile.
4 x round sprint - the usual round time of your bouts
Light Jog until recovered
Jog for 8 minutes or 1 mile

Eg.3
Jog for 8 Minutes
3x 1-minute sprints (jog until recovered)
6 x 20 second sprints
Jog for 4 minutes

Eg.4
Jog 800m
8 x 200m Sprints
Jog 200m between sprints
4 x 100m sprints
Jog 100m between sprints
Jog 400m

Sample Workouts - Distance Days ( T, T, S)

Eg.1
Jog .5 Mile
Run 2 miles in under 14 minutes

Eg.2
Jog 4 Minutes or .5 Mile
Run 1.5 Miles in under 10.5 minutes
Jog 4 minutes or .5 Mile

Eg.3
Jog for 4 minutes or .5 Mile
Run 2.5 Miles in under 18 Minutes

Eg.4
Jog one mile
Run 2 Miles in under 14 minutes

Eg.5
Run 3 miles at your own pace

 

Good book that one, they're just samples and she's an olympic coach, so I guess theyre not something to expect of yourself from the start but definitely have a go.

Like you said aim for the most realistic pace you fight at and train there. Then on alternating days throw in some interval days then throw in some distance days to throw yourself out of the comfort zone.

 

Boxing is aerobic and anaerobic. Do long distance and sprints. Mix it up too.

 

id say if you are just starting out run 4 km and build up a fitness base first. Once you have a base fitness add in sprints. do 5 or 6 400m, 10 100m and some suicide runs and that will be plenty for amateur fights, also runs 6km to 10km couple times a week too.

to answer you question you need to do both, find what works for you

 

Running isnt just breathing, it's will power aswell. Whatever you're doing, go hard so you can go harder than the other guy.

 

long distance running is more mental strenght, nothing will teach will power like a good long distance run

 

Anything that pushes you beyond your limit will build will power.

Distance running is so over rated.

 

I'd say those workouts are pretty advanced so I wouldnt be too down if you cant do them.

I'd say I was in good shape I'd really struggle with them.

 

if you cant do then atleast run 4km 2 or 3 times a week and add some burst of sprints in.

i dont think that sprint session i said is hard, just do it at a pace you can and your times will improve if you consistantly do them.

 

you musnt be running hard enough then , running is one of the hardest sports if you push yourself

 

Sure, just change them to suit yourself. I know boxers who barely run at all, if you stick to atleast 2-3 times a week theres a big advantage. Go hard though.

 

Rowing, cycling, skiing, swimming, whatever physical activity can be hard if you push yourself. There's nothing special psychologically in running. Any of the activities listed above will build will power, as I said in my previous post.

Why boxers have this big thing about how amazing they think distance running is I don't know.